Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.
Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.
FDA daily value: 18 mg
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Showing 5101–5150 of 7,481 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 5101 | Guinea hen, meat only, raw | Poultry Products | 0.77 mg | 4% |
| 5102 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.77 mg | 4% |
| 5103 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 5104 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, broiled | Pork Products | 0.77 mg | 4% |
| 5105 | Pork, fresh, leg (ham), shank half, separable lean only, raw | Pork Products | 0.77 mg | 4% |
| 5106 | Pork, fresh, loin, center rib (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.77 mg | 4% |
| 5107 | T.G.I. FRIDAY'S, chicken fingers | Restaurant Foods | 0.77 mg | 4% |
| 5108 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean only, raw | Pork Products | 0.77 mg | 4% |
| 5109 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 5110 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 5111 | Eggplant, pickled | Vegetables and Vegetable Products | 0.77 mg | 4% |
| 5112 | Fish, tuna, fresh, yellowfin, raw | Finfish and Shellfish Products | 0.77 mg | 4% |
| 5113 | Fish, salmon, pink, canned, drained solids | Finfish and Shellfish Products | 0.77 mg | 4% |
| 5114 | Veal, shank (fore and hind), separable lean and fat, raw | Lamb, Veal, and Game Products | 0.76 mg | 4% |
| 5115 | Veal, shank (fore and hind), separable lean only, raw | Lamb, Veal, and Game Products | 0.76 mg | 4% |
| 5116 | Turkey, skin, from retail parts, from dark meat, raw | Poultry Products | 0.76 mg | 4% |
| 5117 | Beef, New Zealand, imported, intermuscular fat, raw | Beef Products | 0.76 mg | 4% |
| 5118 | Chicken pot pie, frozen entree, prepared | Meals, Entrees, and Side Dishes | 0.76 mg | 4% |
| 5119 | Cheese, colby | Dairy and Egg Products | 0.76 mg | 4% |
| 5120 | Chicken, broilers or fryers, dark meat, drumstick, meat only, raw | Poultry Products | 0.76 mg | 4% |
| 5121 | Ham, smoked, extra lean, low sodium | Sausages and Luncheon Meats | 0.76 mg | 4% |
| 5122 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.76 mg | 4% |
| 5123 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.76 mg | 4% |
| 5124 | Crustaceans, crab, alaska king, cooked, moist heat | Finfish and Shellfish Products | 0.76 mg | 4% |
| 5125 | Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, braised | Poultry Products | 0.76 mg | 4% |
| 5126 | Turkey, retail parts, breast, meat only, raw | Poultry Products | 0.76 mg | 4% |
| 5127 | Sweet rolls, cheese | Baked Products | 0.76 mg | 4% |
| 5128 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 5129 | Beerwurst, beer salami, pork | Sausages and Luncheon Meats | 0.76 mg | 4% |
| 5130 | Ham and cheese spread | Sausages and Luncheon Meats | 0.76 mg | 4% |
| 5131 | Babyfood, meat, veal, strained | Baby Foods | 0.76 mg | 4% |
| 5132 | Rudi's, Gluten-Free Bakery, Original Sandwich Bread | Baked Products | 0.76 mg | 4% |
| 5133 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.76 mg | 4% |
| 5134 | Restaurant, Chinese, kung pao chicken | Restaurant Foods | 0.76 mg | 4% |
| 5135 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.76 mg | 4% |
| 5136 | Pork, fresh, backribs, separable lean and fat, raw | Pork Products | 0.76 mg | 4% |
| 5137 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated | Pork Products | 0.76 mg | 4% |
| 5138 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean only, unheated | Pork Products | 0.76 mg | 4% |
| 5139 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 5140 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.76 mg | 4% |
| 5141 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 4% |
| 5142 | Restaurant, family style, chicken fingers, from kid's menu | Restaurant Foods | 0.76 mg | 4% |
| 5143 | Snacks, fruit leather, pieces | Sweets | 0.75 mg | 4% |
| 5144 | Tamarind nectar, canned | Fruits and Fruit Juices | 0.75 mg | 4% |
| 5145 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.75 mg | 4% |
| 5146 | Plantains, green, raw | Fruits and Fruit Juices | 0.75 mg | 4% |
| 5147 | Pork, cured, ham, center slice, separable lean and fat, unheated | Pork Products | 0.75 mg | 4% |
| 5148 | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and fat, unheated | Pork Products | 0.75 mg | 4% |
| 5149 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 0.75 mg | 4% |
| 5150 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 0.75 mg | 4% |
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